LOW FAT DISHES

The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes.

The healthiest type of diet plan is a balanced diet, which includes foods from all food groups in the Food Pyramid. According to the food pyramid, all fats and oils should be eaten sparingly.

This means your diet should be low in fat, especially saturated fat. But low fat does not mean no fat. As a rough guide, no more than about 30 percent of your calories should be eaten in the form of fat.

Not all fats are bad. Diets high in monounsaturated fats or omega-3 fatty acids are associated with lower risks of heart disease and other health problems. The body needs certain types of fat to function.

An ultra-low-fat diet (providing less than 10% of calories from fat) may cause a deficiency of essential fatty acids (EFAs), which are essential for the structure and function of the body’s cell membranes and many other other important functions. Low-fat diets, especially when most animal products are avoided, may lack good sources of vitamins E and B12 and zinc.

With too little fat in the diet, the body may not properly absorb fat-soluble nutrients, such as vitamin A, vitamin D, vitamin E, and vitamin K, and carotenoids, which are essential for the health of the eyes, skin, immune system, bones and teeth.

What foods are high in fat? Dairy foods (whole milk, ice cream, creams), fatty red meats, butter (is not only high in fat, but saturated fat as well), oils (although some may have lower saturated fat), egg yolks, which are particularly high in cholesterol, cheese (sorry, there are some that are better than others, though), processed meats (sausage, salami, hot dogs, bologna).

What are some foods that are low in fat and better to eat? Fruits, vegetables, fish and shellfish, cereals, rice, pasta, nuts and seeds. Vegetable oils are preferable to butter.

These are some Italian recipes that are low in fat:

Angel Hair Pasta with Lemon and Garlic Daley
Ingredients:
1 tsp olive oil
2 cloves garlic, peeled & minced
1/2 cup dry white wine
1/4 cup lemon juice fresh squeezed
1 cup chopped tomato
4 oz angel hair pasta spinach
4 oz angel hair pasta semolina
1/4 cup chopped fresh basil
2 tbl parmesan cheese, freshly grated
ground black pepper to taste

Preparation:
Bring a large pot of water to a boil over high heat and maintain at a boil.
Put the olive oil and garlic in a sauté pan and cook over medium heat just until the garlic begins to brown. Remove the sauté pan from the heat and pour in the wine.

Return it to the heat. Cook for another 1 to 2 minutes, until the wine has been reduced by half. Stir in the lemon juice and tomato. Remove the pan from the heat.

Place the pasta in the boiling water and cook to desired doneness, 30 seconds to 1 minute. Drain the pasta and put it into a warm serving bowl. Add the basil, Parmesan cheese, and black pepper, along with the tomato mixture. Toss and serve immediately.

Four Cheese Manicotti
(6 servings)
Ingredients:
12 manicotti uncooked
1/2 cup onion finely chopped
3 garlic cloves minced
1 cup mozzarella cheese shredded
1/2 cup parmesan cheese freshly grated
1 tsp Italian seasoning
1/2 tsp pepper
15 oz nonfat ricotta cheese
6 oz light cream cheese
10 oz frozen chopped spinach, thawed, drained and squeezed dry
1 jar tomato and herb pasta sauce

Preparation:
Cook pasta according to package directions, omitting salt, set aside.
Coat a small nonstick skillet with cooking spray, and place over medium-high heat until hot. Add onion and garlic; sauté 3 minutes. Remove from heat and set aside. Combine 1/2 cup mozzarella cheese, 1/4 cup parmesan cheese, and next 5 ingredients in a bowl; beat at medium speed until smooth. Stir in onion mixture and spinach. Spoon mozzarella cheese mixture into cooked manicotti about 1/3 cup per shell.

Spread one cup sauce in bottom of 9x13 inch pan. Arrange stuffed manicottis and then spread remaining sauce on top. Sprinkle remaining mozzarella cheese and Parmesan cheese; cover with aluminum foil and bake for 40 minutes. Remove foil and bake for an additional 10 minutes or until cheese has browned.

Antipasto Salad with Garlic Dressing
(8 servings)
Ingredients:
For the salad:
15 oz can garbanzo beans, drained
6 oz jar marinated artichoke hearts
1/2 cup roasted red peppers
1/4 cup black olives, pitted, drained, and sliced
2 heads romaine lettuce, torn into bite-size pieces
1/2 cup low-fat salami, sliced
1/2 cup part-skim mozzarella cheese
1/4 cup parmesan cheese, freshly grated
For the garlic dressing:
2 tbl olive oil
2 1/2 tbl tarragon vinegar
1/4 tsp prepared mustard
1/4 tsp Worcestershire sauce
1 clove garlic, crushed
1 dash pepper

Preparation:
For the dressing: Shake all ingredients in tightly covered jar.
For the salad: Place beans, artichoke hearts, roasted peppers and olives in salad bowl; add lettuce. Pour salad dressing over all and toss well. Arrange salami on salad greens. Sprinkle both cheeses over top.

Carrots with Marsala
Ingredients:
1 1/2 lb carrots peeled
1 1/2 cup chicken stock
1/4 tsp salt
1/8 tsp pepper
1 1/2 tbl sugar
1/4 cup Marsala wine

Preparation:
Cut carrots into 1/2" slices. In frying pan, combine carrots with 3/4 cup stock, salt, and pepper. Cover tightly and cook, shaking pan several times, over medium heat 3 min. or until stock is almost evaporated.

Add another 3/4 cup stock, cover, and cook as above. Sprinkle sugar over carrots and cook, stirring, 2 min., or until carrots begin to brown. Add Marsala or sherry and cook, stirring occasionally, until wine evaporates to a glaze, 2-3 min.

Cauliflower Sicilian Style
Ingredients:
2 1/2 lb cauliflower flowerets washed and drained
3 anchovy fillets, chopped
1 cup olive oil
1 large onion, finely chopped
12 pitted black olives, sliced
2 oz caciocavallo cheese, thinly sliced
salt to taste
1 cup red wine
croutons

Preparation:
Pour 2 to 3 tablespoons of the olive oil into a heavy casserole. Add a little of the onion and olives and a few slivers of anchovy. Cover with a layer of the cauliflower flowerettes, some slices of cheese, a pinch of salt, a sprinkling of olive oil, then onion and anchovies. Repeat until all the ingredients are used up, ending with a good sprinkling of olive oil over last layer of cauliflower.

Pour in the wine, cover pan and cook gently until the cauliflower is tender. By this time all the liquid should have evaporated. If not, increase heat for a few minutes. Do not stir cauliflower at all. Turn out on to a round serving dish, generously garnished with croutons and serve.

Ham Tetrazzini
Ingredients:
1 cup diced 97% fat-free ham (about 6 ounces)
1/2 cup chopped onion
1 can cream of mushroom soup (10 3/4 - ounce)
3/4 cup shredded reduced-fat cheddar cheese (3-ounces)
1 cup frozen peas
2 tbl canned chopped pimiento
2 tbl fresh parsley, chopped or 2 teaspoons dried parsley flakes
1/8 tsp black pepper
2 cups chopped cooked spaghetti, rinsed and drained

Preparation:
In a large skillet sprayed with cooking spray, sauté ham and onion until onion is tender, about 5 minutes. Stir in mushroom soup and cheddar cheese. Cook over low heat, stirring often, until cheese melts. Add peas, pimiento, parsley, black pepper, and spaghetti. Mix well to combine. Lower heat and simmer 5 to 10 min., stirring often.

Lentil Pasta Sauce
Ingredients:
1 onion, chopped
1 clove garlic, minced
1 tsp olive oil
1 tomato, ripe, chopped
1/4 cup lentils, (brown or red or both)
2 3 dashes tabasco sauce
1 15 oz can tomato sauce
2 cans water, (use the tomato sauce can as measure)
1/2 tsp oregano, basil, parsley
salt and black pepper to taste

Preparation:
Sautee onions and garlic till golden and then add all the ingredients and let come to a boil. Low heat till lentils are cooked thru and sauce will thicken.. you might have to add a little more water.
Serve this sauce over capellini with garlic bread on the side.

No-Fat Italian SALAD Dressing
Ingredients:
1/4 cup lemon juice
1/4 cup cider vinegar
1/4 cup unsweetened apple juice
4 garlic cloves
1/2 tsp oregano
1/2 tsp dry mustard
1/2 tsp onion powder
1/2 tsp basil
1/8 tsp thyme
1/8 tsp rosemary

Preparation:
Combine well all ingredients. Chill for two to four hours to allow herbs to blend. Remove garlic cloves before serving. Makes about 12 tablespoons

Buon appetito!

 

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